Manual Flow Fitness Turner DHT350UP (page 41 of 64) (English, Dutch)

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Manual Turner DHT350 UP Hometrainer - 41

3. Fitness

A good training schedule starts with a good warming up and ends with a cooling

down of the muscles. This will prevent painful muscles and injury. Below you will

ﬁnd some suitable exercises.

Head Roll

Tilt your head to the right. Hold this for one second, so that you feel a little

pull in the muscles on the left side of your neck. Do the same for the other

side, front and back. Repeat two or three times.

Toe Touch

Slowly bend forward with your back and arms relaxed. Bend as far as

you can and hold the position for ten seconds. Repeat this two or three

times.

Side Stretch

Extend both your arms up in the air and reach as high as you can with

your right arm. Lean a bit to the left so that the muscles in the right side

of your torso are stretched. Hold this position for one second. Relax and

make the same motion on the other side of your body. Repeat this three

or four times.

Knee bend

Set your feet shoulder-width apart and your stretched your hands out.

Lower yourself no more than 10cm by bending your knees. Come back up

again and repeat several times.

Lower back stretch

Begin on all fours. Stretch your arms out in front of you, allowing your

face to lower to a position near the ﬂoor. Gently sit back. Rest your glutes

just above your heels. Ease back and feel the gentle stretch in your lower

back.

Hamstring Stretch

Sit down on the ﬂoor with your right leg extended in front of you and

place the sole of your left foot on the inside of your right upper leg. Bend

forward in the direction of your right foot and hold this position for ten

seconds. Relax and then do the same with your other leg. Repeat two or

three times.

3.2 Warming up and cooling down

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Flow Fitness Turner DHT350UP Manual

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